Drug testing

Focus On Fiber: How Much Is Enough?

Looking for an easy and natural way increase your vitality and improve your overall well-being? Try eating more fiber!

The average American only gets about half the amount of fiber they need everyday for their body to function optimally. According to the American Heart Association (AHA), fiber helps lower cholesterol and is important for the health of our digestive system. Both the AHA and the National Cancer Institute recommend that we consume 25 to 30 grams of fiber daily.

Dietary fiber is a transparent solid complex carbohydrate that is the main part of the cell walls of plants. It has two forms: soluble and insoluble. Soluble fiber may help lower blood cholesterol and reduce the risk of heart disease and stroke. Insoluble fiber provides the bulk needed for proper functioning of the stomach and intestines. It promotes healthy intestinal action and prevents constipation by moving bodily waste through the digestive tract faster, so harmful substances don't have as much contact with the intestinal walls.

Unfortunately, many people are not eating this much fiber, which is causing serious cardio-vascular health concerns. Recently the AHA and the FDA (Food and Drug Administration) confirmed that coronary heart disease is the leading cause of death in the United States, killing more people than any other disease. It causes heart attack and angina (chest pain). A blood clot that goes to the heart is considered a heart attack, but if it goes to the brain it is a stroke. The AHA ranks stoke as the third most fatal disease in America, causing paralysis and brain damage.

Eating a high-fiber diet can significantly lower our risk of heart attack, stroke and colon cancer. A 19-year follow-up study reported in the November 2001 issue of Archives of Internal Medicine indicated that increasing bean and legume intakes may be an important part of a dietary approach to preventing coronary heart disease. Beans and legumes are high in protein and soluble fiber. Another study reported in the January 2002 issue of the Journal of the American College of Cardiology also suggests that increasing our consumption of fiber-rich foods like whole grains, fruits and vegetables, can significantly lower the risk of heart disease. Additionally, results from recent studies at the American Institute of Cancer Research indicate high-fiber protein-rich soy foods, such as textured soy protein (also known as TVP) and tempeh, help in preventing and treating colon cancer.

Whole beans, soybeans and other legumes are excellent sources of fiber. A 1 cup serving of cooked navy beans contains about 19 grams of fiber! Always read the Nutrition Facts label to find out the amount of, and the type of, fiber contained in any particular food. To help you achieve your daily allotment of fiber, here is a list of various foods with their fiber content.

Examples of Dietary Fiber:

1 cup cooked dry beans (navy, pinto, red, pink, black, garbanzo, etc.) = 9-19 grams of fiber
1 cup cooked lima beans = 13 grams of fiber
1 cup cooked peas = 9 grams of fiber
1 cup raisin bran cereal = 8 grams of fiber
1 cup canned pumpkin = 7 grams of fiber
1 cup cooked spinach = 7 grams of fiber
1/2 cup whole wheat flour = 7 grams of fiber
1/2 cup soy tempeh = 7 grams of fiber
1/2 cup soy flour = 6 grams of fiber
1/2 cup edamame (whole green soybeans) = 5 grams of fiber
1 cup cooked broccoli = 5 grams of fiber
6 Brussels sprouts = 5 grams of fiber
1 baked sweet potato = 5 grams of fiber
1 cup cooked brown rice = 4 grams of fiber
1 cup cooked old fashioned rolled oats = 4 grams of fiber
1 medium apple = 4 grams of fiber
1 medium orange = 4 grams of fiber
1 cup carrot strips = 4 grams of fiber
1/2 cup raspberries or blackberries = 4 grams of fiber
1 medium banana = 3 grams of fiber
5 dried plums (prunes) = 3 grams of fiber
1 ounce of nuts (almonds, peanuts, pistachios) = 3 grams of fiber
1 baked potato (russet) = 3 grams of fiber
1/4 cup dry roasted sunflower seeds = 3 grams of fiber
1 medium mango = 3 grams of fiber
1 medium tomato = 2 grams of fiber
1 cup pineapple juice = 2 grams of fiber
1/2 cup blueberries = 2 grams of fiber
1 cup romaine lettuce = 1.5 grams of fiber
1/2 cup tofu = 1 gram of fiber

Monique N. Gilbert, B.Sc. is a Personal Health, Nutrition & Lifestyle Coach; Certified Personal Trainer/Fitness Counselor; Recipe Developer, Freelance Writer and Author. Go to http://www.MoniqueNGilbert.com to learn more about Monique's coaching.

Copyright ? Monique N. Gilbert - All Rights Reserved

References:

** "Legume consumption and risk of coronary heart disease in US men and women: NHANES I Epidemiologic Follow-up Study." Bazzano, L. A., He, J., Ogden, L. G., Loria, C., Vupputuri, S., Myers, L., Whelton, P. K., Archives of Internal Medicine 2001 Nov 26;161(21):2573-2578.

** "A prospective study of dietary fiber intake and risk of cardiovascular disease among women." Liu, S., Buring, J. E., Sesso, H. D., Rimm, E. B., Willett, W. C., Manson, J. E., Journal of the American College of Cardiology 2002 Jan 2;39(1):49-56.

** "Virtues of Soy: A Practical Health Guide and Cookbook" by Monique N. Gilbert, Universal Publishers, 2001, pp. 11, 18, 24.

Author Bio
Monique N. Gilbert, B.Sc. has offered guidance in natural health, nutrition, fitness, weight and stress management since 1989. She has received international recognition for helping people improve their well-being, vitality and longevity. Her personal coaching provides the motivation, guidance and support you need to naturally get healthy and fit, lose weight and keep it off, reduce stress and anxiety, strengthen your immune system, increase your energy levels, lower your cholesterol, improve your sleep, and achieve your goals. For more information about Monique's coaching, visit http://www.MoniqueNGilbert.com

In The News:

Fact: Whale sharks — the largest known fish in the sea and some of the largest creatures on Earth — exist.
One of the last crusader kings had scurvy when he died, a new forensic analysis finds — contradicting old narratives that he died of plague or dysentery.
A Victorian local was surprised when they stumbled across a bizarre-looking creature while walking along a beach in the state’s southeast.
A shocking documentary is shedding new light on just how far the Nazis and Allied soldiers went in an attempt to win World War II — including the use of performance enhancing drugs.
BERLIN (AP) — Scientists in Europe said Tuesday they've successfully transferred a test tube rhino embryo back into a female whose eggs were fertilized in vitro, as part of an effort to save another nearly extinct sub-species of the giant horned mammal.
Plastic pollution seems to have found a new way to creep into the natural landscape.
It’s a blast that may have been more than 70 years in the making.
In extraordinarily salty puddles of water resembling ones you might find on Mars, bacteria can survive getting completely dried out, suggesting that the Red Planet may be more habitable than previously thought, according to a new study.
A new mission will intercept an undiscovered comet en route to Earth's orbit, the first of its kind to observe a pristine interstellar object as it enters the inner solar system.
Saturn's moon Titan has fascinated scientists as it contains lakes that have similar features to those on Earth and is the only other celestial object in the solar system to have surface liquid. In areas of the moon where the liquid has evaporated, dark smears have been spotted, which researchers believe operate in similar fashion to “bathtub rings” — and they might be made of "alien crystals."

Grains That Cause Illness

Eating grain products - breads, cakes, cereals - have long... Read More

Death, Aging, Rejuvenation (Part 3)

AgingHow did aging appeared?If mechanism of Death was chosen by... Read More

Good Fats Prevent Chronic Disease

Essential fatty acids are the number one recommendation for anyone... Read More

The Joys of Being Healthy

It is amazing to be able to say I am... Read More

The Ugly Truth About Food

At any grocery store in North America right now, there... Read More

TsuNoni - Green Tea Meets Noni

East Meets WestAsian cultures have realized the medical benefits of... Read More

Protective Effects of Omega-3 Fatty Acids

Omega-3 appear to reduce the risk of heart attack. A... Read More

Not all Fats are Bad

Fats have been unfairly lumped together as being all bad... Read More

Dieting -- The Basic of Meal Planning

BASIC MEAL & MENU PLANNINGAs a basis for meals and... Read More

Serious About Wanting To Improve Your Familys Healthy Eating Lifestyles?

Dr. Christine Wood, M.D, a practicing pediatrician in Encinitas, California,... Read More

Is It Possible To Follow a Strict Diet Program and Still Have A Normal Lifestyle?

Following a diet program of any sort can sometimes be... Read More

Reverse Disease and Maintain Optimal Health

PROTEIN DEFICIENT? CHANCES ARE YOU ARE!Did you know that 9... Read More

How to Pick a Trainer ?

Quick Overview- I think the most important thing for people... Read More

Studies Prove Magnesium Boosts Memory & Learning Ability

According to the National Institute of Health, Magnesium is needed... Read More

What is the Atkins Diet and How Can It Help You?

What is the Atkins diet and how can it help... Read More

The Glycemic Index and Dieting

The field of nutrition is awash with charts, tables, diagrams,... Read More

Tips for Effective Muscle Building Diets

One of the biggest mistakes many new bodybuilders make is... Read More

True Health - Following Your Inner Knowing

Your Non-Conscious Mind is 98% of your full power. Over... Read More

Lesser of Two Evils: Splenda or Equal?

While packages of the artificial sweetener Splenda claim, "made from... Read More

Brown Sugar is Not Brown Rice

Question from Jack:A question from Jack, one of the subscribers... Read More

The Importance of Water

Water is the most abundant substance in the human body.... Read More

Let Your Freezer Be Your Ally!

Most recipes end with instructions to "serve immediately." You could... Read More

Chocolate Is Good For You!

Great news on the chocolate front! Chocolate is good for... Read More

Nutrition Is Not Common Sense

I'd like to explain an important concept that most online... Read More

Good Eggs -- Rediscover The Simple Pleasures of Eggs!

Health food or heart attack on a plate? Eggs had... Read More

commercial lighting lighting for garage Pete's produce ..